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9 Smart Swaps to Lighten Up Your Summer Menu

Give Your Meals a Summer Twist

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While the cold days of winter cry out for heavier, filling comfort food, the hot summer months bring cravings for fresh, light, hydrating fare. But you don’t have to change your menu too much to lighten things up. Nutritionists chime in with their best simple swaps to update your favorite recipes this season. Give these nine tasty ideas a try in your summer menu!

Swap Sandwiches for Salads

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Lose the bread, add a pile of vibrant mixed greens, and your favorite sandwich morphs into a filling salad that's perfect for hot, summer days. “Instead of a turkey sandwich, create a Thanksgiving-inspired salad by chopping turkey over a bed of greens and adding chunks of cooked sweet potato, chopped pecans, and dried cranberries along with other fresh veggies,” says Bonnie Taub-Dix, RDN, owner of BetterThanDieting.com and blogger for Everyday Health. “Instead of a burger, create a colorful salad bowl with an array of greens, chunks of tomatoes, and sliced onion, and break up a burger that’s leftover from your barbecue the day before!”

Swap Pasta for Veggies

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Pasta dishes can be heavy and high in calories — less than ideal for bathing-suit weather. Ditch flour-based noodles and “swap in julienned veggie strips in pasta salad recipes,” recommends Willow Jarosh, MS, RD, co-owner of C&J Nutrition and spokesperson for Crisp Tools. “Zucchini, carrots, and cucumber all work well as strips. And you don't have to have an expensive or giant apparatus to make the noodle-like veggie strips: a julienne peeler fits in a utensil drawer and works like a charm.” Make the swap with this Easy Three-Bean Zucchini "Macaroni" Salad from Inspiralized.

Swap Tomato Sauce for Uncooked Pasta Sauce

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While you're spiralizing or julienning veggies, don’t bother getting out the pots and pans to start a sauce. Instead, try a no-cook summer version of traditional tomato sauce. “Mix chopped ripe tomatoes with a few cloves of minced garlic, olive oil, chopped fresh basil, and salt and pepper,” says Johannah Sakimura, MS, and Everyday Health blogger. “Let the sauce marinate on the counter while you prepare your pasta. Toss the noodles with the sauce and dinner is done — it's that easy!” For a simple blended version, try this no-cook Creamy Tomato Sauce from In Sonnet's Kitchen.

Swap Oatmeal for Overnight Oats

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Oatmeal is an easy, portable option for busy mornings. But as the temperature heats up, hot breakfasts aren’t as appealing. To keep all of the flavor that oatmeal offers — plus the filling fiber and protein — Sakimura makes the swap to a cooling, uncooked version during the summer months. To make your own, combine 1/2 cup raw oats, 1/2 cup milk of your choice, 1/4 cup yogurt, and 1 to 2 teaspoons of sweetener. Let the combination soak in the fridge overnight, and in the morning, top with fresh fruit, chopped nuts, or seeds. “I like adding vanilla extract to my oats and topping them with fresh cherries and sliced almonds,” says Sakimura. “I've been known to add dark chocolate shavings, too!”

Swap Buns for Whole-Grain Sides

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Burgers are a summer staple, but you could benefit by re-thinking the way you serve up the barbecue favorite. “Instead of burgers and sandwiches on white-flour buns and bread, serve whole-grain side dishes as a bun-alternative,” says Stephanie Clarke, MS, RD, co-owner of C&J Nutrition and spokesperson for Crisp Tools. “Try putting a grilled burger patty onto a bed of tabbouleh. This salad is packed with whole-grain cracked wheat, loads of parsley, and a fresh lemon dressing, and provides a carb that's higher in fiber and water content than a burger bun.”

Swap Buns for Lettuce Leaves

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Turn to leafy greens for another bun-less option. “One of my favorite tricks is to use a lettuce leaf in place of a bun for a hot dog, hamburger, or veggie burger at a cookout,” says Kelly Kennedy, MS, RD, manager of nutrition at Everyday Health. “This way you still get to enjoy the taste of the grilled food, but without wasting calories on a processed, white bun. Plus, the lettuce leaf adds a delightful crunch.” Sturdy greens like romaine lettuce and collard greens make great bread substitutes.

Swap Soup for Gazpacho

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“A steaming bowl of soup is pretty much the last thing you want to eat on a scorching summer day,” says Sakimura. But because soup is easy to whip up, satisfies with minimal calories, and is packed with healthy produce, it's a smart addition to a healthy-eating plan any time of year. “Chilled versions are refreshing and hydrating” for the summer months, says Sakimura. For a traditional gazpacho, she recommends blending chopped tomatoes, onion, garlic, bell pepper, cucumber, a little tomato juice, olive oil, and red wine vinegar until smooth. Then add fresh jalapeño for a spicy kick, and top with grilled shrimp to make it a more substantial meal.

Swap Veggie Sides for Veggie Main Courses

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There are so many more fruits and veggies in season during the summer months. Take advantage of the more flavorful (and cheaper!) produce by upgrading veggies from a side dish to the star of the meal. “I love to use vegetables as a vessel to plate my food,” says Maureen Namkoong, MS, RD, manager of fitness and nutrition at Everyday Health. “Zucchini boats filled with lean protein, whole grains, and even more veggies is a must.” Experiment with different toppings in this Zucchini Pizza Boat recipe from Nutrition Stripped. Namkoong also suggests stuffing tomatoes with tuna and lentils. “The colors and combinations make for a winning meal in the flavor department, and a home run for the dietitian trying to make sure everyone gets their veggie servings.”

Swap Chips for Crunchy Veggies

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Dips are a party staple all year long: While cooler months bring hot versions, the summer is prime time for cold varieties like salsa, hummus, guacamole, and bean and corn salads. While you’re lightening your dip recipes, update your dippers, too. “Carrots and celery make an excellent crunchy alternative to chips, especially if you sprinkle a little sea salt on them,” says Dana Kofsky, certified nutritionist and owner of Nutrition Styles. “You still get the crunch without all the carbs."